Sports Supplementation 101

The sports supplement industry has grown dramatically over the years and while they may not be for everyone, they can be used as a powerful tool to increase athletic endurance, strength and recovery.

When administered properly and paired with a nutritious diet and healthy lifestyle, these supplements can be invaluable for enhancing athletic performance.

Creatine

Creatine is a molecule produced from amino acids and is amongst the most well-researched sports supplements. It has been shown time and time again to increase energy production and improve strength during resistance training. When coupled with strength training, it may also increase lean muscle mass.

Many people in the sports world recommend creatine loading, however, this is not necessary and may cause nausea and bloating. A dose of 5g per day, depending on your goal, is more than sufficient. It is noted as a safe supplement, although some sources may be contaminated with heavy metals, so it’s always best to opt for a trusted brand.

Caffeine

The role of caffeine in sports performance is well known. It reduces perception of fatigue to increase endurance at an optimal energetic output. Dosages of 3-6mg/kg of body mass are the most effective with the least incidence of side effects, however, everyone’s sensitivity to caffeine differs. It is best administrated 60 minutes pre-training.

Magnesium

Magnesium is an essential mineral and has a whole host of functions in the body. In terms of sports performance, magnesium may increase muscle strength, aid in the burning of glucose for fuel and reduce the accumulation of lactate, leading to improved aerobic performance.

Dietary sources include cacao, dark green leafy vegetables, buckwheat, nuts and seeds.

Glutamine

Glutamine is known as a muscle builder (however has only been reported to have these effects in compromised, rather than healthy, individuals) and is a key nutrient in the health of both the immune and gastrointestinal systems. It is the most abundant amino acid in muscles and plays an important role in post-exercise recovery. Research suggests supplementation results in faster recovery and decreased muscle soreness following exercise. The optimal dosage is unknown, however, it is recommended to dose low to avoid ammonia buildup.

Dietary sources include beans, rolled oats and most protein sources.

Curcumin

Frequent periods of intense exercise increases the body’s inflammatory markers. This is because when we exercise, our muscles tear in order to grow and strengthen. During the repair process, inflammation is signalled as blood flow increases to the affected muscles to replenish oxygen and remove waste. As the active constituent of turmeric, curcumin aids in reducing exercise-induced inflammation via its anti-inflammatory, antioxidant and membrane protective actions.

If you’re looking to boost your athletic performance using holistic approaches, consider booking an appointment with me. Together, we can explore your goals and needs to formulate a treatment plan tailored specifically to you.

Disclaimer: This information is not to be used in place of medical advice, diagnosis or treatment. Speak to your healthcare professional before taking any of the supplements listed.